First, according to different running purposes, the time standard is divided into 1. People who just started running: Step by step, gradually increase the amount of exercise and improve their physical adaptability. It is recommended to jog or brisk walk for about 30 minutes every time, and gradually realize the benefits brought by running. It is most important to cultivate interest and habits.
2, people who aim at losing weight: First, the time must reach more than 30 minutes, 40-60 minutes is better. Because aerobic exercise takes more than 30 minutes to start burning fat. In the first 30 minutes, running consumes only the calories of food in the body. When the calories of food are consumed, the fat in the body begins to decompose slowly. The time is too short, and the effect is greatly reduced. Second, the best running heart rate is 60%-70%, which is the best state of burning fat. Running is too slow to reach the standard of burning fat. Running is too fast and the duration is not enough, so controlling this average speed is the best way to lose fat.
3. People who aim at exercise: From a health point of view, running is not a competition, not a competition, and the speed cannot be too fast. It's about 5 kilometers a day, about 30-40 minutes. Don't be too tired.
Second, running precautions 1, be sure to warm up before running, stretch and relax after running, which can relieve muscle aches.
2, running in moderation: running too far, too long, too strong, easily lead to decreased immunity, decreased interest in running, and poor physical condition.
3. Running makes people control addiction: running is called "green opium". If you don't run for a day, you feel uncomfortable all over. Some people run under light rain and light snow, which is not good for their health. It is recommended to rest for 2 days a week.
4. Avoid joint ligament injuries: Many senior runners leave early, not because of perseverance and perseverance, but because of physical injuries.
5. Develop good living habits: go to bed early and get up early to ensure adequate sleep.
Third, how to run scientifically and reasonably 1, and get ready for activities: don't run when you get up, move your joints first, and then gradually accelerate when your body heats up.
2, to ensure nutritional supply: running energy consumption is relatively large, add some high-protein food, in addition to dinner, drink some milk, eat some fruit.
3. Improve the running level and endurance: Strengthening the training of legs and core strength, waist, abdomen and buttocks, such as abdominal muscles and squats, can avoid physical injury and protect joints, and make the running level reach a new level.
In short, the length of running time should be decided according to your actual situation. What suits you is the best. Persistence is the key. After a long time, you will achieve the effect of long-term fitness. The running time depends on what you want to achieve by running. If you run just for fitness, it doesn't matter how long you run. Xiaobai has never run. If you must ask him how long he has been running, he may give up in the middle line soon. If you have never run, running for five minutes on the first day is victory, running for five minutes on the second day and adding up to ten minutes on the third day. By analogy, you will like the pleasure of running more and more, your running will bring you continuous positive feedback, and you will embark on the road of continuous running habits.
On the contrary, if you have been running for a while and the most important goal at present is to lose weight by running, then running three times a week and jogging for more than 40 minutes each time is an appropriate time.
And if you have a long running habit and don't need to lose weight at the same time, just to prepare for the marathon, then the time, intensity and frequency of running every day should be different, which is related to your own foundation and long-term goals. This involves scientific training.
Hello, I'm glad to answer this question.
Aerobic jogging is the best and easy to run. It is best to run for more than 40 minutes, 1 hour. Many people run too fast, which is beyond their physical capacity. The physical load is so great that they will collapse every time they finish running. They are really tired into dogs!
After a long time, everyone began to be afraid of running.
Some people run too far for too long, causing great losses to their health, while others are not worth the loss.
I used to run around, too Every time I run, I just want to finish it quickly, run as fast as I can, and run as far as I can in pursuit of running volume. As a result, injuries often come to you, and people are getting haggard.
Later, I found the right way to run, which not only made it easier, but also made it more energetic.
Then, what kind of running mode should be used for how long to get good exercise effect and run relatively easily?
The answer is aerobic jogging.
Aerobic jogging is not strong enough and runs slowly. Aerobic jogging is the foundation of running, which should account for about 80% of the total training volume at ordinary times. This shows the importance of aerobic jogging for running.
Aerobic jogging can not only help us to build a strong aerobic foundation, but also improve cardiopulmonary ability, endurance, muscle strength, maximum oxygen intake and the body's ability to use oxygen. Running in an aerobic way will greatly reduce the intensity of running, and we will no longer be panting and dying when running.
What is the standard of aerobic jogging?
About 70% of our highest heart rate.
How to measure the maximum heart rate?
Find a ramp about 200 meters long and rush to the top of the ramp. Rush three times in a row, and the highest heart rate once is our highest heart rate.
If our maximum heart rate is 190 beats/min, 190 70% 133.
When we run, we try to control our heart rate at around 133 times, which is aerobic jogging.
Subjects can measure their maximum heart rate first, and then calculate the aerobic jogging heart rate.
When jogging, the heart rate will inevitably rise, as long as it does not exceed 80% of the maximum heart rate.
Then control the running time at least 40 minutes each time, 1 hour. Stick to it for a while, and you will get a good exercise effect.
However, you must remember to warm up before running, stretch after running, and don't rest for more than 3 days, otherwise the aerobic exercise effect that is easy to accumulate will decrease.
Therefore, my answer to the question raised by the subject is: aerobic jogging has the best effect and is easy to run. It is best to run for more than 40 minutes, 1 hour. I am the inky white of the scenery, and this is my answer. I hope I can help you, thank you!
This question varies from person to person, and what suits you is the best!
Grandpa Yang in front of my house started running at the age of 30 and persisted until he was 65!
Four or five kilometers a day, not much at all, but in good health, no injuries, no diseases!
A friend of mine loves running very much. He runs from four to six every day, which is about 15km!
Every day after three years, there was no accident at all, and my knee and ankle were seriously injured!
So how long you run is really particular. If the amount of running is wrong, running will not only fail to keep fit, but will hurt your health!
This is what the ancients said, do things moderately, and even the best things exceed this degree, which is also harmful!
Today, I will talk to you about running time from all aspects. After reading these, I believe you will be sure of your running!
How long does it take to lose weight?
Friends who run to lose weight should pay attention to time. On the one hand, they should pay attention to the effect of losing weight, on the other hand, they should also pay attention to the influence of long-term running on their knees!
After weighing the pros and cons, I suggest you run for 35 to 45 minutes at a time, which can consume a lot of fat and lose weight, and it is not easy to cause excessive exercise!
How long do young people run?
If you are a young man with strong body, good physical strength and good energy, then we can run every day, but it is not recommended to run for more than 6 kilometers and 40 minutes at a time. I suggest you take a day off for three days, which can achieve good results and avoid injury!
How long do the elderly run?
A reasonable exercise plan for the elderly is to combine running and walking, running 1km and walking 500 meters, which is not fast. Exercise for half an hour to 50 minutes every day, about 5 times a week. This combination of work and rest can achieve good results!
In fact, the amount of running is a problem. You should pay more attention to these problems about running!
1. Speed problem
The faster the speed, the greater the influence, and the faster the speed does not mean that the exercise effect is good! Normal people can lose weight by keeping the speed at six to seven minutes per kilometer, which is not only tiring, but also good for weight loss and fitness!
2. Warm-up questions
Warm-up is a must-do exercise! Scientific warm-up includes four points: stretching muscle ligaments, keeping joints flexible, improving cardiopulmonary function and stabilizing respiratory system. These four points must be done before running, so that running is not easy to get hurt!
3. Moderate anaerobic
Aerobic can make the body slim and improve metabolism, and anaerobic is also good. Anaerobic can strengthen muscles, improve physical fitness, make exercise less likely to be injured and make the body stronger. You can choose instrument anaerobic and unarmed anaerobic!
According to the above, you should be able to roughly grasp your own amount of exercise, and constantly adjust it in practice until you find the most suitable amount of exercise!
Please comment and answer any questions!
Hello, it's nice to talk to you about this. Running is very popular with friends at present, but running also needs to pay attention to many details, such as this running time, what is the best running time? I think it can be divided into the following situations:
1. If it is the first time to run, it is recommended to run 3-4 times a week, and the running time is about 30-50 minutes each time. Friends who want to lose weight, it's best to guarantee 45 minutes to 1 hour every time.
2. If the purpose of your running is to release stress and have fun, just keep running for 30 minutes at a time and keep running for more than 50 kilometers every month.
3. If you are a friend who has a certain amount of running, you can keep healthy by not practicing to participate in the competition and maintaining a running amount of about 150 km per month.
4. If you want to participate in some running competitions on the basis of good health, you need to add some physical coordination training and core strength training besides running at ordinary times. Make a running plan according to your current physical condition and running amount. Anyway, the body will not be too tired after running, so we should give the body enough rest and recovery time to become stronger.
The above points are what I want to share with you. How long is the best running time?
With the development of modern society, the Internet has become an indispensable working tool. Many people work with computers all day, and relax with their mobile phones! A variety of occupational diseases rarely appear in the older generation, and they are getting younger and younger, with backache and blurred vision. They drag their tired bodies and play computer and mobile phone every day!
There is a kind of person who wakes up earlier and begins to pay attention to fitness. A large number of them choose the way of running, because it has no time and space restrictions, and they can run with a pair of shoes, even without shoes!
However, after running and traveling, many people began to be confused again. Dealing with work, life, family and husband and wife every day takes up most of the time. How long does it take to run to achieve the goal of fitness? In fact, for people with different needs, the time required is different. I went from 220 kg to 150 kg, and went through many possible running stages, such as losing weight, fitness, preparing for marathon and so on. The following is my opinion for your reference:
Run healthily and keep fit. For such friends, the intensity does not need to be too great, and the time does not need to be too long. Just sweat and let the blood circulate. You can run for 20 to 30 minutes every day and keep 150 minutes of exercise every week. As for how many times a week, you can arrange it flexibly!
Aerobic running, slimming and shaping for this kind of friends, some have a large weight base, so it is not recommended to run too fast, just jog, even slower than brisk walking, with your feet off the ground and taking small steps. If you'd better buy a bracelet or watch to watch your heart rate, strictly control your heart rate below 180 minus your age. For example, at the age of 30, it is 180 minus 30 150. When running, the heart rate should not exceed 150. If it exceeds, it will be changed to walking. Exercise at least 30 minutes a day, preferably about 45 minutes, and exercise at least 2000 times a week.
Race faster and stronger. For these friends, they have already had a certain running foundation and started to have the idea of participating in half-horse and full-horse. They hope to become faster and stronger and run farther! The scientific approach is that aerobic running accounts for 80%, and high-intensity training should not exceed 20%. What is aerobic running? Or the above formula, just control the heart rate below 180 minus age! Run four or five times a week for 45 to 60 minutes each time. For friends who want to run a marathon, they need to arrange a long-distance running training every weekend two months before the race.
To sum up, as far as running is concerned, people with different needs need different time! Exercise at least three times a week, run for 30 minutes, lose weight for 45 minutes, and race for no more than 90 minutes! After high-intensity exercise, the human body has an immune window of 24 to 48 hours. Remember to stretch, replenish water and change clothes after exercise! Scientific running can last longer and farther, although it is not necessarily faster, at least it can be harmless. Run out happily and run home safely!
The first runner is 3 kilometers, and the gradual runner is 5 kilometers, which belongs to the category of warm-up for runners. After 5 kilometers, your body will be fully opened, which will make you feel very comfortable running in 6-8 kilometers. If people who are used to long-distance running feel comfortable for several times within 30 kilometers, they can feel their breathing, legs and muscles at that time. If it's just for healthy running, 30 minutes, within 5 kilometers. But if you run, you will run farther and longer.
How long you run varies from person to person, and different people must have different time. I run almost every day (except when it is rainy or busy) for fifteen to twenty kilometers. The speed is controlled by yourself, and the time is within two and a half hours, that is, between eight kilometers and ten kilometers per hour. I am 55 years old. I am in good health and have no injuries. On the contrary, my legs often hurt when I didn't run before, but my legs and feet are stronger after running for five years. Running should be gradual, different from person to person, depending on your own situation, based on exercise. As for your own time, you can be comfortable.
Exercise is the most important part of a healthy lifestyle, and running has naturally become a popular sport because of its simplicity, unlimited space and sufficient exercise intensity.
Running is divided into fast running and jogging. For people who specialize in sports activities, their running is generally fast running, because they need to finish this competitive activity to get the ranking, but for most ordinary people, they only need to jog, and only jogging can achieve the effect of exercising. Running too fast will have more bad consequences. So how long does it take to exercise every day to achieve a good enough level of exercise?
Everyone's physical condition and age are different, and the amount of exercise every day is different, so the time suitable for running every day is different. The best running time varies from person to person, and it also depends on what you want to achieve through running. If you just run for fitness, the most suitable time for normal adults is 30 minutes to 50 minutes, 3-4 times a week, and it is best to sweat slightly without obvious palpitations and asthma. Keep jogging at a low intensity and rhythm. Because the time is too short, the warm-up exercise of the body is not sufficient, the cardiopulmonary function is not strengthened, the heart rate can't go up, the oxygen supply of the body can't keep up with the demand of exercise, and anaerobic exercise can't achieve the effect of fitness.
If you are running to lose weight, it is generally recommended to jog for more than an hour. Lose weight through exercise, only when the body starts to consume calories can you lose weight. If you run too short, you can't effectively consume body fat, and you can't lose weight. Therefore, it is best to keep running for an hour every day and burn fat. In addition, the running time can also be decided according to personal circumstances. If the body can bear it, it can be extended for a little longer, and the fat reduction effect is better.
The cardiopulmonary function of the elderly is relatively weak. It is advisable to jog for 20-30 minutes at a time. If you think jogging intensity is too high, you might as well start exercising quickly. The frail old people can walk about 120 steps per minute, and they can cooperate to open their arms and stride forward. If you want to increase your strength, you can take a small dumbbell of 0.5~ 1 kg in both hands or a mineral water bottle filled with water and do strength training while walking.
Running and fitness needs long-term persistence, so it needs to be gradual. If you are a beginner, running for five minutes on the first day, even if you walk behind, is also a victory. Run for another five minutes the next day and run with it. On the third day, you can add up to ten minutes, and then run and walk together. By analogy, you can adapt to running completely, and you will feel the pleasure brought by running more and more.
Choose running and fitness, and do what you can. Running for too long, exceeding 1 hour, will lead to excessive intake of sugar, protein and fat. If nutrition cannot keep up, the negative nitrogen balance of the body will lead to malnutrition. Long-term running and brisk walking by middle-aged and elderly friends will aggravate cartilage wear and meniscus injury of weight-bearing joints, especially knee joints, cause knee joint degeneration, lead to osteoarthritis and affect daily life.
Sticking to running and fitness will bring you many benefits:
1. Enhance cardiopulmonary function: Research shows that jogging can enhance respiratory function, increase vital capacity, and improve human ventilation and ventilation ability. When jogging, the oxygen supply can be 8,654,38+02 times more than when sitting.
2. Prevention and treatment of cardiovascular and cerebrovascular diseases: People who insist on jogging for a long time can reduce their heartbeat frequency to about 50 ~ 60 times per minute, which can make their myocardium rest for a long time.
Third, strengthen the body and bones: jogging can strengthen the body and bones. These men who have been jogging for a long time have 5% higher bone density in their legs than those who don't run. Bone mineral density is 8% higher than that of men who don't do any exercise.
Long-term regular jogging also helps to improve sleep, increase appetite and enhance immunity. However, excessive exercise and jogging for too long may lead to sports injuries such as knee joint.
Running is the king of aerobic exercise. Running is not only beneficial to human health, but also can enhance human immunity.
Running can lose weight, shape, resist stress and reduce three highs;
Running can delay human aging, improve respiratory function of heart, lung and system, increase maximal oxygen uptake, promote blood circulation, improve metabolic basis and improve sleep quality;
What is the best running time?
If you only pursue health, it is more appropriate to run for about 45 minutes.
If it is to lose weight, reduce fat and lose weight, it is generally more efficient to run for about 60 minutes; Jogging is the best way to lose weight and fat. It is more scientific and appropriate to control the heart rate at (125- 135). Jogging is the best magic weapon to burn fat, and the effect of losing weight is the best.
If you are a marathon runner, the usual running time is about 60-80 minutes, and the long-distance running training time is about 120 minutes!
The goals pursued by running are different, so the running time is different. Although running does not have the same standard time, the gains are the same (health, happiness and happiness), and the exercise time mode that suits you is the best.